Athletes Camp WOD: September 27, 2022

Warm Up

Tuesday, September 27, 22

3 rounds for quality of:

Row, 1:30

15 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Snatch Balances

Weighted Bottom Squat Hold, 1 min

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Weightlifting

I. Every 1:30 mins x 4 sets: Hang Power Snatch

1 x 2 reps @ 70%

2 x 2 reps @ 75%

1 x 2 reps @ 78%

I. Every 2:30 mins x 5 sets: Low Hang Snatch

1 x 3 reps @ 70%

1 x 3 reps @ 70 - 75%

1 x 2 reps @ 75 - 80%

1 x 2 reps @ 85%

1 x 2 reps @ 85%+

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Conditioning

7 Rounds for Time

50 Double Unders

2 Regular Rope Climbs

4 Thrusters

RX 155/105 lbs

Scaled 115 / 75 lbs

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch